The protein It is an essential nutrient to maintain your health. Including protein in the diet helps the body arspread cells and make new cells. In addition to staying healthy, including a high protein diet favors your muscles and weight loss in fat.
Eat more protein, less unhealthy carbs and less bad fats it helps you to lose weight, improve energy and improve your performance. Protein is found in animal and vegetable sources such as soybeans, beans and other legumes, nuts, almonds, peanuts, seeds like chia and some grains.
There are many ways to include protein in your diet in quick, refreshing and delicious recipes, such as smoothies. When you include the necessary elements in your drink as well protein, you receive other components that benefit you, vitamins, minerals, fiber and antioxidants.
Protein will help you decrease hunger, increase satiety, increase metabolic rate and preserve muscle mass.
So here is a smoothie that includes the necessary elements of a healthy smoothie: protein, healthy carbohydrates, fiber and good fats.
Banana, walnut and flaxseed smoothie
- 1 banana
- ¾ cup soy milk
- 1/4 cup chopped walnuts You can substitute almonds or peanuts
- 2 teaspoons of flax seed
- 2 tablespoons of oatmeal
Mix all the ingredients in the blender until the smoothie is smooth.
Soy milk provides a significant amount of calcium and has more protein than other vegetable drinks. As for fat, it has the half fat than cow’s milk
Unlike some plant proteins, soy is considered a complete protein, It contains the nine essential amino acids that the body cannot produce and that must be obtained from the diet, explains the Harvard School of Public Health.
Bananas are low in saturated fat and sodium, rich in nutrients and fiber. They are a fruit that is known as a source of potassium, a mineral that helps balance sodium levels in the blood, promotes kidney and heart function, muscle contraction and nerve transmission. Thank you to tryptophan, bananas also favor good mood and memory.
Walnuts are a great source of ALA with omega-3 fats. They also provide protein, fiber, vitamin E and magnesium many other nutrients. Eating walnuts can benefit heart and brain health.
The American Heart Association suggests a daily serving of a small handful or 1.5 ounces of whole walnuts or 2 tablespoons of nut butter.
Flaxseed adds omega-3 fatty acids, fiber, magnesium and vitamin B1. With its fiber they promote regular bowel movements and can improve your digestive health. They also contain a group of nutrients called lignans, which have powerful antioxidant properties.
Oatmeal is incredibly nutritious. It is rich in fiber, vitamins, minerals and antioxidant plant compounds. Provides phosphorus, thiamine (vitamin B1), magnesium, manganese, copper, iron, zinc
Its fiber (beta glucan) help to lower cholesterol and blood sugar levelspromote healthy intestinal bacteria and increases the feeling of satiety.